Light on Yoga: The Bible of Modern Yoga

160 Light on Yoga Technique I. Sit on the floor with the legs stretched straight in front. (Plate 77) Bend the left knee and pl ...

Yogasanas, Bandha and Kriya I6I straight. Remain in this position gazing at the outstretched right big toe and take a few deep b ...

162 Light on Yoga the right thigh and the right calf touch each other and the right heel touches the perineum. (^4) · Bend sligh ...

(^147) Yogasanas, Bandha and Kriya r63 UpaviHha Kor:iisana Nine* (Plate 151) Upavistha.. means seated. Kona. means an angle. T ...

164 Light on Yoga (^4) · Keep the spine erect and extend the ribs. Pull the diaphragm up and hold the pose for a few seconds wit ...

Yogasanas, Bandha and Kriya r65 Then, clasp the feet with the hands and try to rest the chest on the floor. (Plate rsr.) Stay i ...

166 Light on Yoga Paschimottcmasana Six* (Plate 161) (Also called U grasana or Brahmacharyasana) Paschima literally means the w ...

YogZisanas, Bandha and Kriya 167 Gradually rest the elbows on the floor, stretch the neck and trunk, touch the knees with the no ...

(^157) (^159) ...

Yogasanas, Bandha and Kriya^169 or the left palm with the right hand beyond the outstretched fe et and keep the back concave. (P ...

I 70 Light on Yoga I 3· Inhale, raise the head from the knees and relax. I4. One does not feel any weight on the back in correct ...

Yogasanas, Bandha and Kriya 171 knees tight and the legs touching each other at the knees, ankles, heels and big toes. (Plate 77 ...

172 Light on Yoga 166 free from sluggishness. It also tones the kidneys and rejuvenates the entire spine, while the digestion is ...

Yogiisanas, Bandha and Kriya 173 gonad glands absorb the required nutrition from the blood. This in­ creases vitality, helps to ...

174 Light on Yoga 4· After securing the balance, release the toes and hold the heels. 5· When this becomes easy, interlock the f ...

Y ogasanas, Bandha and Kriya 175 4 · Interlock the fingers, clasp the soles and stretch the legs straight up with the knees kept ...

176 Light on Yoga Effects The pose helps balance and poise. The legs stretch fully which makes the thighs and calves shapely. Th ...

Effects Yogasanas, Bandha and Kriya 177 This posture strengthens the wrists and ankles, improves the movement of the shoulder jo ...

178 Light on Yoga (^173) 4· Hold this position from^15 to^20 seconds with normal breathing. This is the first movement. 5· Now e ...

(^175) Yogasanas, Bandha and Kriya 179 Repeat the pose on the right side, pulling the right foot towards the right ear and rais ...